Activity
Malasana (Garland Pose / Yogic Squat)
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Prone and supine Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Prone and supine Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Prone and supine Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Prone and supine Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Prone and supine Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Prone and supine Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Prone and supine Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Prone and supine Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Prone and supine Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Prone and supine Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Prone and supine Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Prone and supine Poses
Class: Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Prone and supine Poses
Class: KG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Prone and supine Poses
Class: Pre Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Prone and supine Poses
Class: LKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Prone and supine Poses
Class: UKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Prone and supine Poses
Malasana (Garland Pose / Yogic Squat)
Learning Outcomes
Increases flexibility in the hips, ankles, and groin.
Strengthens the lower back, thighs, and core.
Improves posture and alignment.
Stimulates digestion and elimination.
Develops focus, grounding, and body balance.
Description Of Activity
Starting Position:
Begin in Tadasana (Mountain Pose) at the top of your mat with feet about hip-width to mat-width apart.
Keep your toes slightly turned out (not more than 45) and spine upright.
Enter the Squat:
Inhale, then exhale and bend your knees deeply, lowering your hips toward the ground into a deep squat.
Keep your heels on the floor (use a rolled blanket under heels if they lift).
Arm and Hand Position:
Bring your palms together in Anjali Mudra (Prayer Hands) at your chest.
Press your elbows gently against the inner knees, using the elbows to open the hips.
Keep the spine long and chest lifted.
Hold and Breathe:
Stay in the pose for 30 seconds to 1 minute, breathing slowly and deeply.
Keep the gaze forward or slightly downward.
Release:
Inhale and slowly straighten the legs to return to standing (Tadasana).
Shake out the legs if needed.
Variations
With Heel Support: Place a rolled blanket or yoga wedge under heels if they don’t touch the ground.
Wall Support: Do Malasana with your back lightly against a wall for balance.
Arm Variation: Extend arms forward or wrap them around the shins for a deeper stretch.
Coaching Tips
Avoid rounding the back — focus on lifting the chest and lengthening the spine.
If knees cave inward, remind students to press them outward gently.
Encourage use of props for comfort and stability.
This is a natural posture for children — let them feel relaxed and grounded in it.
Ideal before or after seated hip openers or digestive poses.
Equipment/Material Required
Yoga mat
Rolled blanket or yoga wedge (for heel support)
Wall (optional for support)